BEGINNER MARATHON LEVEL 1: TRAINING PLAN

Training Load By Week
Training Load By Week

16 WEEKS: BEGINNER MARATHON LEVEL 1
Goal Time: 4:25:00 - 4:14:00

This plan is designed for runners who are new to the marathon distance but who have completed a minimum of two half marathon races (additional racing experience at the 10KM and 5KM distances is ideal). These runners should have 4 years of consistent training experience and should be able to begin their training by completing 38 miles in the first week, with an initial long run of 10 miles.

Sample Day 1
10mi
LONG RUN

Run type: long run: easy steady: 2mi, warm up: main 8mi @ 10:05 to 11:16, HR (60-85) cool down, none: Total distance = 10mi

Sample Day 8
11mi
LONG RUN

Run type: long run: easy steady: 3mi, warm up : main 8mi @ 10:05 to 11:16, HR (60-85) cool down, none: Total distance = 11mi

Sample Day 15
12mi
LONG RUN

Run type: long run: easy steady: 3mi,warm up: main 9mi @ 10:05 to 11:016, HR (60-85) cool down, none: Total distance = 12mi

Sample Day 22
13mi
LONG RUN

Run type: long run: easy steady: 3mi, warm up: main 10 mi @ 10:05 to 11:016, HR (60-85) cool down, none: Total distance = 13mi

Sample Day 29
14mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 11mi @ 10:05 to 11:16, HR (60 - 85) cool down, none: Total distance = 14mi

Sample Day 36
15mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 12mi @ 10:05 to 11:16, HR (60 to 85) cool down, none: Total distance = 15mi

Sample Day 43
16mi
LONG RUN

Run type: long run , easy steady : 3mi, warm up: main 13mi @ 10:00 to 11:15, HR(60 to 87) cool down, none: Total distance = 16mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.